SWOD

Every 2:30 minutes for 8 sets, complete:

Sets 1-4
Behind the Neck Jerk (3 sec hold in split) x 3 reps @ 70%, 75%, 80%, 3RM

Sets 5-8
Push Press x 5 reps @ 70%, 75%, 80%, 5RM

WOD

“Elizabeth”

21-15-9 for time of (12 min cap):
Squat Cleans (135/95)
Ring Dips

……….

BURN

3-4 sets of:
10 Alternating DB Step Ups w/ Curl to Press
10 Shovel Deadlift each side
10 Bar Dips
10 Strict Pull Ups
10 Ab-wheel Rollouts